4-12-19 Meatball


4-12-19 Meatball

CrossFit Grail – CrossFit


Warm-up (No Measure)

General Warm-up:

45 Seconds Each:

Easy Row

Active Samson, Alternating

Medicine Ball Deadlifts

Moderate Row

Active Spidermans, Alternating

Medicine Ball Front Squats

Fast Row

Push-up to Down Dog

Medicine Ball Thrusters

Warm-up (No Measure)

Movement Prep:

5 Pausing Air Squats to Medicine Ball

5 Pausing Air Squats

5 Air Squats

5 Pausing Front Squats

5 Thrusters

5 Wallballs

10 Second Hollow Hold on Bar

10 Scap Pull-ups

1-3 Strict Pull-ups

10 Second Push-up Plank Hold

10 Second Active Hold in Bottom

5 Push-ups


Metcon (No Measure)

Workout Rehearsal:

10 Wallballs

7 Calorie Row

3 Pull-ups

6 Push-ups

9 Air Squats

Metcon (Time)

For Time:

75 Wallballs 20/14#

50/35 Calorie Row

10 Rounds of “Cindy”
RX+: Strict Cindy

Cindy: 5 Pull-ups, 10 Push-ups, 15 Air Squats

Modification: Banded Pull-ups or Rack Pull-ups, Push-ups To Box